Skip to main content
Craigsup
Craigsup g Craig Westall
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted

Hi, I'll try and keep this short - but sweet!

I injured my knee a while back, and I believe it is Patellofemoral Pain Syndrome. For the past 6 months I've been taking it easy with my legs and knees - no more squatting / deadlifts / sprinting (and more importantly, no more football ).

 

A few days ago I swapped from doing cardio (jogging) to HIIT (sprint - jog) however after my 2nd session my knee pain was back.

 

I want to do HIIT as I've been told by you guys that it aids fat loss and helps muscle growth however I don't know how I'm going to do it. Tonight I'm going to try high incline walking at a fast pace and then reduce the incline as the rest interval.

 

I would try stationary cycling however I did this before, just after my injury, and it still hurts (not as much as running but still painful).

 

Any ideas?

NelsonFitness
NelsonFitness g ryan Nelson
53 Post(s)
53 Post(s) Gender: Male Goal: Gain Muscle Date Joined: August 8, 2015
Posted

If you have access to a rowing machine you cuols always try that, and that typiccaly involves using your legs, but you can do it with no leg movement.

 

Ellipticals require less from your knees to hold you up, you could try to use that.

 

If you do weight lifting circuit training is a great way to burn fat and get your heart rate going, but if you do not weight lift you could try doing these small routine

  • pushups 10 (more if you can do this easily, should go about 2-3 reps shy of failure)
  • Pullups 10 (more if you can do this easily, should go about 2-3 reps shy of failure)
  • Situps 10 (more if you can do this easily, should go about 4-5 reps shy of failure)
  • Russian Twist 10 each side (more if you can do this easily, should go about 2-3 reps shy of failure)

If you can add light body weight squats into this that would be good also, but do not force yourself to do it.

 

Sorry about the injury, and good luck!

Action Certified Personal Trainer Certified Bro Scientist
ohawkey
ohawkey g Robert Fong
445 Post(s)
445 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted
Posted By: Craigsup

Hi, I'll try and keep this short - but sweet!

I injured my knee a while back, and I believe it is Patellofemoral Pain Syndrome. For the past 6 months I've been taking it easy with my legs and knees - no more squatting / deadlifts / sprinting (and more importantly, no more football ).

 

A few days ago I swapped from doing cardio (jogging) to HIIT (sprint - jog) however after my 2nd session my knee pain was back.

 

I want to do HIIT as I've been told by you guys that it aids fat loss and helps muscle growth however I don't know how I'm going to do it. Tonight I'm going to try high incline walking at a fast pace and then reduce the incline as the rest interval.

 

I would try stationary cycling however I did this before, just after my injury, and it still hurts (not as much as running but still painful).

 

Any ideas?

Try battle ropes if your gym has them.

NelsonFitness
NelsonFitness g ryan Nelson
53 Post(s)
53 Post(s) Gender: Male Goal: Gain Muscle Date Joined: August 8, 2015
Posted

Battle ropes are a great idea I didn't even think abouth that!! @ohawkey

Action Certified Personal Trainer Certified Bro Scientist
Craigsup
Craigsup g Craig Westall
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted
Posted By: ohawkey

Try battle ropes if your gym has them.

Afraid my gym is pretty rubbish they only have treadmills, bikes and cross trainers - i have my own weight stuff at home as the gym gets extremely busy and there are queues for machines / dumbells etc.

I will try doing circuits with lower weights, ill try focus them on my core as will aid my ab development. Is that a good idea?

 

crood
crood a Chris P.
467 Post(s)
467 Post(s) Gender: Female Goal: Train for a sport Date Joined: August 8, 2014
Posted
Posted By: Craigsup

Afraid my gym is pretty rubbish they only have treadmills, bikes and cross trainers - i have my own weight stuff at home as the gym gets extremely busy and there are queues for machines / dumbells etc.

I will try doing circuits with lower weights, ill try focus them on my core as will aid my ab development. Is that a good idea?

 

i had a similar problem this and last week. My ischias nerv kinda acted up so couldn't include my lower body much - which is really a hard task for me lol.

 

basically you can do everything with lower weight and faster reps / less rest period that includes your upper body. You don't need to limit it to your abs only.

 

Everything that can be done seated, like lateral dumbbell raises, overhead presses, dumbbell flys etc etc are all an option =)

 

And of course as one said before pullups and such, but make sure to take a box with you so you don#t need to jump down from the bar and risk to hurt your knee.

 

Admin + MS Athlete You will get nowhere, if you don't move :) - crood -
ohawkey
ohawkey g Robert Fong
445 Post(s)
445 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted
Posted By: Craigsup

Afraid my gym is pretty rubbish they only have treadmills, bikes and cross trainers - i have my own weight stuff at home as the gym gets extremely busy and there are queues for machines / dumbells etc.

I will try doing circuits with lower weights, ill try focus them on my core as will aid my ab development. Is that a good idea?

 

Circuits for abs is good, but it won't burn as many calories as doing circuits for bigger muscle groups using compound movements.

Try something like this

Pull Ups
Dips or Push Ups
Standing Dumbbell Shoulder Press (if it bothers your knee, do it seated)
Hanging Leg Lifts
Goblet Squats (If they don't bother your knee)

muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .